All great athletes work out in the off-season. Most championship caliber athletes work out/exercise EVERY day. They not only work on their specific skill but on their physical and mental development.

Every athletic endeavor and sport requires speed and agility. More importantly, the development of quickness of feet will enhance the athletes overall performance.

TIP:
EACH day the displayed speed and agility drills must be done. A vigorous workout will make muscles stronger and longer and INCREASE speed and agility. These exercises will also improve range of motion which will increase velocity.

Cone Jumps:
1. Jump over cones (sideways) for 30 seconds. Take a 30 second break 2. Jump over cones (front/back) for 30 seconds. Repeat two times. 3. Do the same exercises, this time on your toes.

Hang:
Hang from a bar/fence twice each day. Gravity pulls can be rehabilitating to our body. You are being compressed each day. Your vertebrae are being pressed and your feet bear the burden of you body weight. By “hanging” each day you will balance gravity’s crunch. EACH morning and evening, grab hold of a bar, fence, or door sill and hang for 20-30 seconds.